It's a new week. We are gonna ramp the working sets up 2.5% to test your posterior chain, so get out your calculators. Remember, if you feel pain, don't push past it. It will only set you back in your training. Now stop reading this and dominate the workout!
Dynamic Warmup (10 min)
Eccentric Back Squat (3-5 sec) - 1x3 @ 50%, 2x3 @ 60%, 2x2 @ 70%, 1x3 @ 75%, 3x3 @ 82.5%.
Hang Power Clean (above knee) - 1x3 @ 50%, 2x2 @ 65%, 1x2 @ 70%, 4x2 @ 77.5%
Strict Press or Dumbbell Press - 5 x 5 AHAP
Dumbbell Chest Fly - 4 x 8 AHAP
Toes to Bar (TTB) - 4 x 15; 1 minute break between sets
Weighted Sit-ups - 5 x 10 AHAP
Static Stretch (10-20 min)